12/6/21- Shoulders

 For Load:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Tuesday

Unbroken

For Time: 20 Back Squats 225/155 40 Toes To Bar 60/40 Calorie Row

Wednesday

Loud House

AMRAP x 7 minutes Reps of 2,4, 6, 8 ..... SDHP 95/65 Push-ups Rest 5 minutes AMRAP x 7 minutes Reps of 2,4, 6, 8 ..... Power Clean 135/95 Lateral Burpee Bar Jump Overs

Thursday

Krypton

Every 3:00 for 10rds 10 HSPU 7 muscle-ups (ring or bar) / 7c2b pull-ups 15 / 11 cal echo bike *compliments of CrossFit Krypton

Friday

Guns-A-Blazing

For time: 400m run 21 dl 225/155 15 bar facing burpees rest 2 minutes 300m run 15 power snatches 155/105 12 burpee pull-ups rest 2 minutes 200m run 9 thrusters 135/95 9 burpee Box Jump overs 30/24 " total time including 4 minutes rest"

Saturday

The Summit

20 Minute AMRAP of: 100 DU 100 Mtn Climbers ea leg = 1 50 alt single arm hang power snatch 50/35 50 double db front rack lunge 25 matador dips 25 cal row